I featured these egg rolls in my book Enlightened Home Cooking, and they were a number one hit with the kids. All the fat and calories in traditional egg rolls comes from the deep-frying. Since these are baked, you can enjoy them without the guilt! I pack any leftovers for my children’s lunches.
1. Preheat oven to 425°F (220°C). Spray a baking sheet with cooking spray.
2. In a nonstick frying pan sprayed with cooking spray, heat oil over medium heat; cook carrots, onions, and garlic, stirring occasionally, for 8 minutes, or until softened and browned. Stir in peppers; cook 2 minutes longer. Stir in beef; cook, stirring to break it up, for 2 minutes, or until no longer pink. Remove from heat.
3. Stir in tomato sauce, mozzarella, and Parmesan.
4. Put one wrapper on work surface with a corner pointing toward you, keeping rest of wrappers covered with a cloth to prevent them drying out. Put 2 tbsp (25 mL) filling in centre. Fold lower corner up over filling, fold in the two side corners, and roll the bundle away from you. Put on prepared pan. Repeat until all wrappers are filled.
5. Bake in centre of oven, for 15 to 18 minutes, or until golden, turning pizza rolls halfway through baking time.
1 tsp vegetable oil
1/4 cup finely chopped carrots
1/4 cup finely chopped onions
1 tsp minced garlic
1/4 cup finely chopped sweet green peppers
3 oz lean ground beef, chicken, or soy-based ground beef substitute
1/2 cup tomato pasta sauce
1/2 cup shredded low-fat mozzarella cheese
1 tbsp grated Parmesan cheese
9 large egg roll wrappers (5-1/2 inches/13 cm square)
Nutritional Analysis per Serving
Protein 6.7 g
Fat 3 g
Saturated Fat 1.2 g
Carbohydrates 18 g
Cholesterol 10 mg
Sodium 243 mg
Fiber 1.1 g
Make Ahead: These can be made up in advance, frozen, and then baked. Using ground soy is a great way, not only to make these vegetarian, but
to add soy to your family’s diet.